Often times we delve into the vinyasa practice without taking the time to create a stable foundation, which is important not just in supporting our weight in gravity, but also for moving more consciously through daily life. The Magic Ten sequence designed by Sharon Gannon (founder of Jivamukti Yoga) is designed as a warm up, or as a short, complete practice when there is limited time.
The modified Uttānāsana is the second asana in the series, and serves as a check-in to build awareness that the feet and hands are able to share the weight of the body, giving the sit bones the chance to find their way up in space, which in turn lengthen the hamstrings and activate the quadriceps.
Walking the weight forward from downward facing dog, bring the feet hip width apart and approximately six to eight inches behind the wrists. With the heels slightly turned out, open up and spread the toes. Invite the weight into the whole foot by bringing the weight first to the inside, then the outside; then onto the toes, and then to the heels…next, connect the whole foot into the earth.
Then bring your attention to the hands, spreading and opening up the palms, extending the fingers forward with the thumbs facing each other. Press the hands and the feet down equally, taking some time to bring weight more into the hands, then into the feet, until you find the weight is shared between both. Extend the arms and the legs, bringing the inner elbow slightly forward without losing the connection to the inner hand; this small action will begin to open the collarbones, broaden the chest and lift shoulders away from the earth. At the same time, draw the inner leg back and lift the kneecaps by engaging the front of the thighs. Release the weight of the head down so that the ears are alongside the upper arms. Broaden the shoulder blades and lift the sitting bones higher as you pull up the kneecaps by activating the front muscles of the thigh. Lastly, relax the face and find a conscious, even inhale and exhale, softening the belly back towards the spine with every exhale instead of hardening it.
Common errors I see when teaching this are with those overly or underly flexible. The overly bendys have a tendency to not engage the arms, which means they are not working on opening the chest and lifting the shoulders away from the earth. To rectify this, walk hands back outside of the feet while drawing the shoulders up away from the earth to find the two opposing forces. For those less bendy, use blocks under the hands so that the palm can spread and connect down, to better feel the shoulders drawing up.
Remember, in āsana there are always two forces of opposition at play, so as the feet and hands plug down, the shoulders and hips lift up!
Lizzie Reumont teaches Jivamukti on Tuesdays from 9.30 – 10.45am and Thursdays from 1.45 – 3.00pm at triyoga Ealing.
